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8 Things You Shouldn't Do Before Going To Bed

Sorry puppy, you can't sleep on my bed tonight.

Your sleeping habits affect various aspects of your life, like your mood, energy levels, and overall health. This is why it’s important to learn how to sleep properly. Michael Grandner, PhD, a psychiatry instructor and member of the Behavioral Sleep Medicine Program at the University of Pennsylvania, explains, “When people suffer from insomnia or other sleep issues, it’s often because of something they’re doing, probably unintentionally, when they should be preparing for rest.”

You can avoid these sleep issues by not doing these things before going to bed:

1. Using your smartphone.
Many studies have shown that using electronic devices like smpartphones, tablets, and laptops can mess with your sleeping patterns. “The blue light given off by computers, smartphones, tablets, and TV prevents the production of melatonin which helps the body become sleepy,” says Robert Rosenberg, DO, author of Sleep Soundly Every Night, Feel Fantastic Every Day.

2. Engaging in intense workouts.
Exercise has been proven to help treat insomnia and promote sleeping habits, but you shouldn’t push your limits when doing it at night. If you’re going to work out past 7:00 p.m., make sure it isn’t a high-intensity exercise because it will make it harder for you to fall asleep.

3. Eating spicy or fatty foods.
Eating spicy or fatty foods makes you prone to acid reflux, so it isn’t recommended especially before bedtime. But if you really must satisfy your cravings, have your meal at least two hours before going to sleep.
4. Smoking
Nicotine is a stimulant so naturally, it will mess up your sleeping patterns. Nicotine withdrawal can also cause smokers to wake up earlier than usual.

5. Eating chocolate.
If you want to sleep better, you have to get rid of the chocolate stash on your bedside table. Chocolate contains caffeine, which obviously makes you stay awake. It also contains theobromine, which is a stimulant that increases heart rate and sleeplessness.

6. Drinking coffee or tea.
Again, caffeine. Save it for breakfast.

7. Allowing your pet to sleep on your bed.
As fluffy and cuddly as they are, sleeping with your pets by your side can cause major sleep disturbances. In a recent University of Kansas study, 63% of people who shared a bed with a furry friend experienced poor sleep.

8. Picking a fight.
Have you ever had a fight with someone, then had trouble sleeping after because you kept replaying your conversation in your head? According to Dr. Rosenberg, stress is a major cause of insomnia, which is why you should never go to bed angry. “If a conversation is stressful, it will elevate cortisol and other stress hormones impending your ability to fall asleep.” 


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